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May 31, 2023 · Learn how to follow the DASH diet, a healthy-eating plan that helps lower blood pressure and sodium intake. See three days of menus with foods from each food group and nutritional analysis.
- Guide to Recommended Servings
DASH diet: Guide to recommended servings
- Dash Diet
The DASH diet is a healthy-eating plan designed to help...
- Vegetable Stir-Fry
This is the ultimate clean-out-the-refrigerator meal. Try...
- Hummus
Diabetes meal plan; Gluten-free; Kidney diet; Ingredients. 2...
- Roasted Salmon With Maple Glaze
DASH diet; Heart-healthy; Weight management; Low-fiber;...
- Butter Vs. Margarine
Butter vs. margarine: Which is better for my heart?
- Nutrition Basics
Nutrition and healthy eating Nutrition basics
- Guide to Recommended Servings
People also ask
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- Day 1
- Day 2
- Day 3
- Day 4
- Day 6
- Day 7
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Breakfast
Egg Toast with Salsa 1. 1 slice whole-wheat bread, toasted 2. 1 egg, cooked in 1/4 tsp. olive oil 3. Pinch each of salt and pepper 4. 2 Tbsp. pico de gallo or salsa Top bread with the egg, salt, pepper and pico de gallo. 1. 1 medium banana
A.M. Snack
1. 1 pear, sliced topped with cinnamon
Lunch
1. 1 serving Veggie & Hummus Sandwich
Breakfast
1 1/4 servings Fig & Honey Yogurt
A.M. Snack
1. 1/2 cup grapes
Lunch
1 serving White Bean & Veggie Salad
Breakfast
1. 1 serving Peanut-Butter Banana Cinnamon Toast
A.M. Snack
1. 1 cup raspberries
Lunch
1. 1 serving Salmon Pita Sandwich(save the other half of the pita for lunch on Day 5) 2. 1 cup grapes
Breakfast
1. 1 cup nonfat plain Greek yogurt 2. 1/2 cup raspberries 3. 5 walnuts, chopped 4. 1 tsp. honey Top yogurt with raspberries, walnuts and honey.
A.M. Snack
1. 1 medium apple, sliced sprinkled with cinnamon
Lunch
1. 1 serving White Bean & Avocado Toast 2. 1 1/2 cups mixed greens 3. 1/2 cup cucumber slices 4. 2 Tbsp. grated carrot 5. 1 Tbsp. All-Purpose Vinaigrette Top salad greens with cucumber, carrot and vinaigrette. Toss to combine.
Breakfast
1. 1 1/4 servings Fig & Honey Yogurt
A.M. Snack
1. 1 cup raspberries
Lunch
Turkey & Pear Pita Melt 1. 1/2 large whole-wheat pita round (save the other half of the pita for a snack on Day 7) 2. 3 1/2 oz. low-sodium deli turkey 3. 1 medium pear, sliced 4. 1 Tbsp. shredded Cheddar cheese 5. 1 cup mixed greens Stuff the pita pocket with turkey, half of the pear slices and cheese. Toast in a toaster oven until the cheese starts to melt. Add greens to the pita just before eating. Serve the remaining pear slices on the side.
Breakfast
Egg Toast with Salsa 1. 1 slice whole-wheat bread, toasted 2. 1 egg, cooked in 1/4 tsp. olive oil 3. Pinch each of salt and pepper 4. 2 Tbsp. pico de gallo or salsa Top bread with egg, salt, pepper and pico de gallo. 1. 1 medium banana
A.M. Snack
1. 1/2 large whole-wheat pita round, toasted 2. 2 Tbsp. hummus
Lunch
1. 1 serving Chicken Chili with Sweet Potatoes
Follow this weeklong meal plan to lower your blood pressure and balance your blood sugar levels with healthy foods. Each day includes breakfast, lunch, dinner and snacks with recipes and nutrition facts.
Jun 18, 2021 · Learn how to follow the DASH diet, a heart-healthy eating plan that can lower blood pressure and improve your health. Find out what foods to eat and avoid, how to cut sodium, and get tips and recipes for meal planning.
May 13, 2024 · The DASH diet is a plant-based diet that helps lower blood pressure and reduce the risk of heart disease, diabetes, and cancer. Learn what to eat and avoid, and get a sample meal plan for a 2,000-calorie diet.
- Helen West, RD
May 25, 2023 · Learn how to follow the DASH diet, a balanced eating plan that can help prevent or treat high blood pressure and heart disease. Find out what foods to eat, what to limit, and how much of each to aim for.
- Drinking too much alcohol can increase blood pressure. The Dietary Guidelines for Americans recommends that men limit alcohol to no more than two d...
- While the DASH diet is not a weight-loss program, you may indeed lose unwanted pounds because it can help guide you toward healthier food choices.T...
- The foods at the core of the DASH diet are naturally low in sodium. So just by following the DASH diet, you're likely to reduce your sodium intake....
- Try these strategies to get started on the DASH diet: 1. Change gradually. If you now eat only one or two servings of fruits or vegetables a day, t...
Aug 29, 2022 · Meal planning for the DASH diet can help you lower blood pressure levels and protect your heart, while allowing you to enjoy an array of delicious food options. The DASH diet includes vegetables, fruit, beans, nuts, low-fat dairy, poultry, and eggs.
The DASH eating plan requires no special foods and has no hard-to-follow recipes. The following DASH menus allow you to plan healthy, nutritious meals for a week. There are a variety of delicious whole foods that fill you up while fueling your body and lowering your blood pres-sure and cholesterol levels.
